CrossFit Inventive – CrossFit
Warm-up
– Foam Roll 5 minutes
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– PUPPY DOG ON ROLLER 1:00
– T-SPINE ON ROLLER 1:00
– TWISTED CROSS 0:30 E/S
– WRIST 0:30
– SQUAT HOLD 1:00
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ACTIVATION
10 HRPU
10 HOLLOW ROCKS
5 KIPPING KNEE RAISES
3 STRICT PRESS 5 SEC ECCENTRIC
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Strict Press (5 x 5 (5 Sec Eccentric))
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up to 65% of your 1RM Strict Press and perfom 5 x 5 with a 5 sec eccentric.
Go lighter if needed.
Metcon (Time)
For Time:
30-20-10
Toes To Bar
Double Dumbbell Floor Press 22.5/15kg’s
Directly Into:
3 Rounds:
20/15 Calorie Row
20 Alternating Dumbbell Clean & Jerks 1 x 22.5/15kg
(Cap 20 Minutes)
SUBS
TOES TO BAR
– Toes as high as possible
– Kipping Knee raises
– Strict knee raises
– V-ups
– Overhead Plate sit-ups
– abmat sit-ups
DUMBBELL FOOR PRESS
– Reduce load
– Bent Over Rows
– Push-ups
CAL ROW
– 20/15 Cal Bike
– 17/12 Cal Ski
DUMBBELL C&J
– Reduce Load
– Clean only
– Press only
